FUNCTIONAL FITNESS
Part 1:
(3 sets of each):
Station 1 – Push Up x 8-10 reps
Station 2 – Single Arm Dumbbell Death March x 6 steps/ each arm – https://youtu.be/gdsNnwLj-MQ
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)
Part 2:
3 Rounds x AMRAP 3:
4 Devil’s Press
6 Toes to Bar
24 Double Under
Rest 2 Minute Between Rounds
STANDARD: 35/20 lb
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb
AT HOME WORKOUT:
Part 1:
3 sets of each):
Station 1 – Push Up x 8-10 reps (add weight if you can consistntly hit 20 reps)
Station 2 – Single Arm weighted Death March x 6 steps/ each arm
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)
Part 2:
3 Rounds x AMRAP 3:
4 Burpee
6 V-UP
24 Double Unders or Jumping Jacks
Rest 2 Minute Between Rounds